30 Minutes a day: Training by Rock Hancock in TrainHeroic

30 Minutes a day

MovNat Madison

Coach
Rock Hancock

I'm a busy parent and a gym owner who doesn't always have time to workout myself. Most of my clients are busy, too. This program uses the same strategy I use with all my clients to help fit movement into their day.

Do you have 30 minutes? Great. Perform the whole workout. Do you have 10 minutes? Choose 1 of the 3 microworkouts (ground movement, strength/skill, or circuit). Breaking up your movement routine is a great way to fit movement into our lives and still progress toward health and fitness goals.

Why natural movement? It is a great way to build a base level of fitness. You will do everything from crawling and hanging to running and lifting.

Why 4 weeks? Because sometimes we just need a reset. A place to start over to guide us. Can this program be repeated? Yes, repeat as many times as you like. You get it for a year. If you are interested in more programming, reach out to our coaches. They would be more than happy to help you reach your movement goals.

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Improved mobility
Ground based movement helps improve and maintain our mobility and posture. Spending time on the ground makes movement off the ground easier.
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Increased strength and ability
All movements are skills, and all skills can be improved upon. When we focus on continual improvement, we work towards unconscious competence. When we reach unconscious competence, we make movements skills look easy. For instance, when was the last time you thought about tying your shoelace? Why strength? Everything is easier the stronger you get.
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Increased capacity
You never know when you'll have to run through the airport to catch your flight while carrying your bags. Training aerobic and anaerobic systems will help make sure if that ever happens you'll get there with time to spare and make it looks easy.
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Increased movement opportunity and play
This four-week program includes ideas to get out and try some recreation-based movement. Hike, paddle, climb, game of tag with your kids etc. Movement practices should provide you with a base level of physical competency that allows you to age and explore adventurously (play). Look beyond the gym for opportunities to move. Balance on a rail or climb a tree because you can.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
This program lives on the TrainHeroic app allowing you to track your results and message the coach when you need to.
Equipment
Recommended
Pull up bar (monkey bar) // Sandbag // Kettlebells // Medicine balls // Plyobox // 2x4s (balancing)
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Sample Week
Week 1 of 4-week program
Sunday
Day 1

Prep

A

Ground movement circuit 1

2 rounds 60s - Side roll (30s R:L) 60s - Knee hand rock 60s - Knee hand to flexed foot kneel 60s - Flexed foot kneel to deep squat 60s - Prone get up

B1

Squat (NatMov)

5 x 10

B2

Jump landing prep

5 x 6

Circuit

C

4 rounds 30 sec - Foot hand crawl rest 30s 30 sec - Tripod transition (R) rest 30s 30 sec - Prone power GU rest 30s 30 sec - Tripod transition (L) Rest 60 s

Monday
Day 2

Prep

A

Ground Movement

3 rounds 60s - Front rocking 60s - Upward reach 60s - Side bent sit reverse 30s (L/R) Side bent sit get up

B1

Split squat (NatMov)

4 x 10

B2

Leg swing jump

4 x 6

Circuit

C

3 rounds 60s - Inverted Crawl (forward/backward 6ft) rest 30s 60s - Side hang rest 30s 60s - Step up alternate (L/R) rest 60s

Tuesday
Day 3

Ground movement

A

3 rounds 60s - Side bent sit w/ reach back 60s - Cross sit w/ forward reach 60s - Figure four get ups (alternate L/R)

B1

Cross sit get up

3 x 4

B2

Forward Jump

3 x 6

Circuit

C

2 rounds 30s - Deep knee forward walk rest 30s 30s - Overhead press rest 30s 30s - Single hand carry (R) rest 30 30s - Foot elbow crawl rest 30s 30s - Single hand carry (L) rest 60s

Wednesday
Day 4

Ground movement

A

2 rounds 60s - Side bent sit to tall split kneel 60s - Bent sit to deep squat w/ hands 60s - Backward reach in deep squat (alternate L/R) 60s - Front rocking 60s - Squat get ups

B1

Lap to front carry

4 x 5

B2

Upward Jump

4 x 5

Circuit

C

2 rounds 30s - Forward/Backward balance walk rest 30s 30s - Side hang scap pull rest 30s 30s - Tripod transition (alternate L/R) rest 30s 30s - Hand carry (as heavy as possible) rest 60s

Thursday
Day 5

Ground movement

A

3 rounds 60s - Deep kneel to side bent sit 60s - Deep kneel with sideways reach 60s - Tripod get up (alternate L/R)

B1

Hanging knee tuck

4 x 5

B2

Deadlift (NatMov)

4 x 5

C1

Walk

10 x 30

C2

Run

9 x 30

Friday
Day 6

A

Play/Explore/Move

1 x 30:00

Saturday
Day 7

A

Play/Explore/Move

1 x 30:00

B

30 minutes of ground sitting

Coach
coach-avatar Rock Hancock

Brian “Rock” Hancock believes that exercise and physical activity should celebrate the body’s capabilities. As a Level 2 MovNat Certified Trainer and a Certified Health Coach. Brian has over 12 years experience working with various fitness backgrounds. He has assisted a range of clients, from the United States Marine Corps to those in corporate settings.

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Move Well, Be Strong, Help Others

Adding movement to your life shouldn't be complicated. Taking the time to engage in mindful movement helps prevent injuries and can lead to less movement pain. When we are strong everything is easier. We like feeling helpful but only if our bodies allow us

Get 30 Minutes a day
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FAQs
Who is this program for?
Anyone looking to start or reboot their fitness/movement routine. Anyone who is busy and needs a structured well rounded program that can meet multiple needs (mobility, strength, conditioning etc)
The Proof
verified-athlete-avatar Britain Tomson

Mover and pet owner

Verified Athlete

"This was the alternative I had been searching for. Rock adapts the program to meet your needs based on your level. I am nowhere near an athlete, never have been, but after attending MovNat classes with Rock, I have surprised myself with what I am able to do! I am stronger and more confident."

30 Minutes a day